Jul 25, 2011

Week 01: Alternative Exercise

  Injured again. There’s a  clicking in my left shoulder after I’ve lifted 25 kg. It’s been going on for 2 weeks. Now I’m not able to lift weights. Annoying.
I’ll give it a month to heal up. But I’ll need to do something, otherwise I’ll get remarkably fat. Like what’s happened to me now. Sad smile
I’ll focus on my core (I know I’ve said this very often), pylometrics for power, body-weight exercises for strength, and runs to build stamina. 


Achievements

Pylometrics: Done
Core: Done
Bodyweight: Done
Run: Done

Goals

Dates:
  •   + 1 to Core

Training Routines

Dates: 23-25 Jul

Core

3 Sets
  1. 10 X Lower abs
  2. 10 X Side to Side
  3. 10 X Lower back (Ball)
  4. 10 X Crunches (Ball)
  5. 10 X Bridges

Pylometrics

Exercises (3 Sets)

  1. 10 X Squat to Jumps
  2. 10 X One-Two Hops
  3. 10 X Spilt Squat Shuffle
  4. 10 X Mountain Climber
  5. 30 X Single Ankle hops
Others
  1. 10 X Shoots
  2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

  1. 10 X Squats
  2. 10 X Single-leg Squats
  3. 10 X Lunges
  4. 15 X Single Leg Calf Raises

    Runs/Bicycle

    1. Run (2.4 km) 
      Timing: 17:00; Speed: ??.?? km/h
    2. Slope Runs (3x 0.38 km)
    3. Cycle: KIV
      Timing: 64:00; Speed: 21.5 km/h

    KIV

    1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
    2. Single-leg Isometric Deadlifts
    3. Single-leg Isometric Squats
    4. Isometric Squats
    5. 10 X Inclined Inverted Rows


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